Weight matters such as same weight and same body fat % doesn't mean same muscle amount because maybe he is skinny and longer so has less muscle also body fat but because of height weight same and becquse of skiny low body fat rate but also less muscle. For example same weight and body fat rate doesnt mean two people has same biceps size or arm. So he is muscular at 20% body fat rate
Got to say, calculated this a few months ago on a fat % of 20.2. Would be around 12% on the 26th of May 2022. Last checkup with coach on 7th of May 2022 coming in at 12.6%. So is roughly accurate (in my case). 10% would be 11th of June ! Let's keep it up !
@@CineGui doing great, went back up to 17% body fat but now I’m at 185 lbs. added lots of muscle. Continuing to bulk before cutting for my first body building competition
You say that but you wouldn't you would want to be a unrealistic body fat that you will never be able to achieve and it will make you always hate tour body
@@imortalkiwi9300 I am SOOOOO glad you know me better than I know myself! Thank you for your wise and insightful words! You are right, I should stop trying to accomplish my goals. Thank you for saving me from myself!
That lean body mass aspect is super important, in my opinion. In the past, I have been as low as 155 without even an inkling of a six pack because I lost weight so fast due to my run workload(on active duty in the army). Now as I lose weight, my goal is to retain as much muscle mass and lose weight slowly. I’d like to be sub 10% at around 160, but I realize it might be realistically lower.
I'm extremely lucky, I get to choose between a 'fat' ass or abs. Only if I get a pump in my abs when I'm on the 'high' end (around 20bmi) it looks a bit shit. Most guys who go after me want me to gain like 20kg though, I mean I freaking love the 20% from the video so I get it, but I'd never ask a guy to not go for his dream physique and feel amazing. :/
You might look jacked with that range if you've been doing some training or have an athletic background, I'm currently in that range and let me tell you, I don't look like him (coming from fat to lean)
This is one of, if not THE best fitness channel, in the industry, and there's a few IMO like jeffnippard's one, or Athlean-X. I've been watching fitness youtubers for a long time and, I think you are on the top of it because of how good you explain, because you provide useful and applicable information. You've built an amazing Channel.
channels like this one give information in such a sound way. this is what the fitness community needs more of instead of channels that try to sell u dreams. thanks boss.
My problem too. Too much muscle loss. BUT intermiting fasting, light cardio fasted, small meal before gym and big meal after and it works for me. I also dont eat at leaste one day a week, some times 2.
This is one of the best, if not the best, videos I have ever seen on the six-pack topic. So much value and some entertainment, too! Love from Canada 🇨🇦
so glad to see a fitness youtuber who actually say how it is in real life, 6 pack isnt everything., Gives the casual lifters like myself some sort of self-confidence about having muscles and not being stage ripped.
But it's not all just about being fit and strong though right? It needs to be balanced with some intellect and wisdom preferably conveyed in a eloquent way. For that you go to hodgetwins.
this easily the MOST helpful video I've seen on this. No ridiculous timeframes "We'll get you that 6 pack in a month" bullshit. This is real number and I really appreciate the great video! Im about 3 years late, but thank you for walking me through this. Also, it does help that the example of 200lbs and 20% bodyfat is exactly what I am, so thank you for that!
The truth is that you need to work out on a consistent basis if you want a lean body. There are no shortcuts. I remember when I used to workout every single day, I felt like a different person. Body fat slows you down mentally and physically. Truth is majority of people have below average bodies, they are too lazy to exercise. 👍
I know this is an old comment but surely you just love working out right? Mentally, physically etc. I just can't imagine ever going back to not working out... I don't even have body goals, I just love how it feels.
@@esmee6308 I relate to that very well, If I can’t exercise I feel down in the dirt, so exercise becomes an addiction, I just wish I could see a difference sometimes but that won’t stop me either way
@@jlfournier47 My parents always bitch exercising is an addiction for me, but I can stop for as long as a good alternative is offered, like visiting my aunt and uncle. Can't say that about them and their social media for example...
Exercises are fine but if you really want rock solid abs, you will need some diet too. IMO diet is the most important factor in bodybuilding and weightlifting. Personally, I followed a meal plan from a website dietarize, and after eight weeks I lost a lot of body-fat, and I even got six pack forming :D They also provide you with an home workout plan, grocery lists... Only donwside is that they don't have too many recipes yet.
@@ganggang3873 oh nice thank you. I’ve been in a deficit for 2 months but still have belly fat. I am 70kg and eat between 1500 - 2000 calories a day. How many is maintenance calories or do I need to eat even less than that now ?
Hmmmm I thought I just wanted to look good on the beach, but I guess what I really want is the fractional approximation of pi / the cosign of the tangent multiplied by the diameter of the ....... I'm just going back to crunches
@@christiansantamaria7233 Crunches don't work for fat loss no. Youd have to do a full listing program to get the hormone boost and add muscle which would raise your caloric needs and make you lose fat if you don't increase what you eat
So motivating! I love real world math that brings me hope! 😂👍 Looking forward to crunching numbers and putting my projected AB reveal date on the mirror to look at every morning. Thank you!
Dude 301k?!?!? That is amazing! Congrats on 300k DUDE! Great video man! Takes around 5 weeks for my abs to come through and about 9 weeks to hit that "shredded" level. Depending on my motivations at the time lol
Great video! This is exactly what I needed. I did the ambiguous method for the last 8 months. Lost about 22 pounds (and put on muscle). Now I’m going to try the direct method for the next 12 weeks to hit my current goal of another 9 pounds and a weight of 165. Thanks!
Yeah but the reason we respect Vitruvian so much. Is he shows us what's possible. Without having to put any crap in your body. He is the best fitness guy on youtube.
@@musicnmore392 its just genetics sometimes... My gains have been coming in crazy lately, i barely have any body fat as i have always been a skinny person while still gaining muscle
You know I’ve really been struggling with self esteem lately, not even so much in physique but overall, but the image at 2:37 really gives me a ton of hope. I’m 204 right now and I look very similar to you in that picture. You have no idea how much hope it gives me to achieve my goals of getting leaner and bigger. It makes it feel a lot more realistic
Ian Fassnacht “channels get more revenue if you dont skip the ad” No my friend channels only get revenue if you dont skip the ads and if you click the ad thats instant revenue
This makes me feel better. I have good striations, hip flexors coming in. 5’8 152lbs. I was overweight and dieted down from 206lbs and maintained a while before dieting again. I encourage anyone who diets for the first time, to come back to maintain again, gain a little muscle and repeat. You will look better each time. I’m finally ready to shred up again having built some lean muscle. Thanks for the video. Weight training, walking and good diet 90/10 rule (John meadows rip) is what works for me.
Thanks for making me do math, Igor. Actually, this was very informative and I love how simple you make things using your sciency mind. As 50% of your female audience, I thank you.
7:43 : “the people that do crazy amounts of cardio, congratulations, you might have lost 10 pounds of body fat, but also 10 pounds of muscle” *Me, doing 10km walks every 3 days, losing 1 kilogram a week due to calorie deficit * : well congratulations to me, I’m fucked.
I lose pound per week when on deficit, I think that’s actually good, I used to lose 5kg in one week but it would also make me look very skinny, now I feel like I look properly but still losing weight, even though the process is slower, we shall keep it up and keep going
U can lose body fat aswell as get muscle at the same time by exercises and Lifting weights. Food is Important too. U gotta watch some Videos tho im not an expert. And no you're not fucked
I watched this video months ago and never really looked at it like this before. Awesome video! On second viewing the math and white board part make a lot more sense. It was a lot to learn for me the first time.
This was tremendously helpful. Slightly tragic to know. I'm still 15 weeks away after losing all the way I did, but gives me hope that I'll actually have abs one day! Just gotta stick with it lol thank you!
eat 100% of the protein you need in the day... try to eat the carbs and fats but the proteion always must to be 100%. This way you keep your mass and still lose weight... remember, do exercises at least 3 times a week with high intensity
@@Aggrobiscuit the guy literally says not to eat fats and its good advice? U won't make it far cutting out the fats, all the mechanisms that run your body depend on it, not to mention the starving feeling u get without it......so much wrong with the orginal statement
Jon Jones's Dealer finally someone who understands that the governments brainwashed ways of telling people fat is bad for you is completely misleading and false information😁, your body is much more effective when burning fat for fuel and that is how it is designed! Someone won the Nobel prize back in the early 1900’s for discovering the cure/prevention for cancer and that was by doing the ketogenic diet! Carbs are what everyone’s cancer cells feed from so all the while you are on keto, you are starving your cancer cells! Don’t know why I wrote a fat old paragraph right here but... oh well😂
Great video man! I'm more on the 200lbs side and currently dieting for the 6 pack. The thing is, I like my size. It's the mid section region that I have a problem with. I'm currently dieting but this video is great because I dont think I want to get down to competition weight...like you say, unsustainable! This video gives me confidence to know that even without 10% BF I still look good and like I'm in shape...THANK YOU!
In reference to the video you did about what is attractive to women, I found your 18-20% body fat range the most appealing. Though I think a big contributor is the shoulders that are big and well defined. It balances out everything else
That's nice to know that there are people who like men with average body fat percentage. Sadly on averge from a few studies and some videos I've watched, women find the athletic 14-16% body fat most appealing, especially if you are a person that shows more abs at 14-16% as some people store less fat in their stomachs than others, while more in other areas like the shoulders, legs and back.
Yeah, I'm 6% bodyfat but I don't have visible abs. I'm about 1.87m tall and weight somewhere around 64 kg. I used to train a lot, but I didn't see any effects after months of hard training and I gave up. Predictabely the calorie intake was too low. Shit, I'm scared of getting fatter. Right now I have a lot of loose skin on my belly and I'm genuinely sad. Wish you guys don't have such issues, most people don't. If you read up to this moment, thank you. I don't really have much people to talk about it. Have a nice day
I gave up after grade 6. I have no idea how to do that math and don’t want to I mean. I have a little idea. But not enough to do it without a calculator
What a great video! This is a question I've been wondering now for months and couldn't find a decent set of formulas. I feel so lucky I stumbled upon your channel!
This only works for advanced individuals. For newbies with less than 4 month Exp it's body recomposition. I'm lifting since 4 months. Started out with 155 lbs and still at 155lbs. But i look much more muscular and leaner. So i dont know where does that formula applies for me.
I'm the same atm, I've lifted before tho. about 6 months on and off, now fulltime and the weight has only dropped 2kg but body composition is much better.
Dude are you me lol? I didn't go much into detail but like you I did like 5 months on and off before in college. Now after an year since 3 months I'm going HAM at it. My macros are accurate and workout is as intense as it should be. I'm going textbook body recomposition. I was hoping where this video could benefit guys like us but looks like it doesn't answer how long it takes for us to get from 20% bf to 13% bf while maintaining lean muscle mass.
it would take the same amount of time like everyone else, regarding muscle mass, unless you guys have finished your newbie gains, you will loose a lil bit of muscle when you cut down, but since your target is 13% the loss of muscle will be pretty much negligible, though loss of muscle becomes more apparent when you go down sub 11% b.f . so 12 weeks minimum at 1lbs/week should be enough. if the lbs aint going down but your conditioning is getting better then you are still in the recomp phase.
Samuel Broke That's whats happening since I started, my lbs are dead constant. The day they start dipping I'll know my bmr has increased and I'd need to up my calories and lift heavier. I'm loving these gains tho 😁 would suck to be in a calorific surplus since eating in a lean bulk becomes difficult. I'm already eating so much damn chicken.
Enjoy your newbie gains while they last man! That part is the best, because you basically see your body improve on a week to week basis, and its amazing.
Im hovering around 15% now. Still going its getting hard but i noticed great change last night. Helps keep you motivated bro! But yeah my workouts are starting to get to me 😅
1. Cut the coffee house and creamer for puroast with coconut milk. Sweeten with stevia. Right there youre cutting into your bodyfat daily. Coconut milk has mtc oil which puts the body into ketosis..burns fat...just that one switch (compared to coffee with cream and sugar) is getting me cut already as it is a small but daily habitual shift in the right direction. 2. Jog + calisthenics 3. Digestive enzyms
I always thought dieting is expensive and 'healthy' food costs a lot. Little did I know. I got my diet plan from *Agoge Diet* and I was able to select foods that fit my budget.
Feb 2018 I had 24-25 ish BF (for some years like that). Then I started to workout seriously (I even had a bike accident during it and took 2 months rest but still keeping my diet). Last July 2018 I was like 11-12%, now (August) is around 10-ish I reckon and my abs definitely popping out. Just eat clean and have consistent workouts, you'll get there eventually. I do lots of HIIT cardio&running on the first 2-3 months btw.
stanislausxx what kind of hiit were you doing. I’m trying to change mine up the stair master gets boring and it doesn’t feel like that much of a challenge anymore
Do some HIIT variations bro. You can have: 1. HIIT running: total only max 25-30 mins, but if you have lots of sprints session within it, you can burn over 400-500 cal (thats over 6 km steady running if you compare it). 2. Burpees (classic / explosive), mountain climbers, knees to chest, kick sits, in&outs, jumping jacks, high knees, etc. All keep in 45-60 sec, and 2-3 sets during your cardio day. 3. Rope jumping (this is one of the best cardio too, and it doesnt take too much impact on your legs as in HIIT running). Couple mins does the trick. 5 mins jumping is def crazyy intense. 4. Swimming perhaps if youre into it? I occasionally do it (public pool), but rarely, due to I prefer keeping things simple&faster (much more efficient&convenient doing the above in gym/house/street). The key is your intensity and consistency. Pick one(s) you're able to be consistent and challenge you. I used to be very suck doing burpees can only finish it under 1 min, now I'm getting the hang of it, usually I do explosively and over 1 minute, really challenging my breath and my body.
I do both gym and Calisthenics, doing HIIT/medium distance run too once a week. Depends on my body condition (soreness) or sometimes mood. Rule of thumb if you BOTH (or either) want to lose fat and build more muscle mass, do compound workouts, they're very effective. Both gym and Calisthenics provide it, we just have to creative and not afraid to always learn something new and try to master them over time.
Hi there Can you give me a tip ? I started doing pure cardio (walking+running) for like 2 months (4 days a week @ 30 - 40 mins each session). Now I do weight lifting and abs excersices for 4 days a week. But now these take too much time (like 2 hours) so I don't have time to do cardio anymore. What is a good balance between these three and how often a week is recommended ?
2 major things. 1: Height definitely makes a difference here. Body proportion and even genetics (body type, e.g. smaller frame) is important to note. I'm about 180 pounds but I look skinny because I'm about 6 feet. When I used to weigh 165, people thought I was super skinny. 2: muscle comes in to play. If you haven't grown a lot of muscle like him, it goes beyond losing fat and training. In fact, you may weaken your muscles as you over burn calories. You may have to bulk a bit to build muscle then slim down. I think that's the case for me. I have kinda scuplted abs, but I know if I were to slim down, I would look flat. My non expert opinion is to bulk a bit to get the muscle first. Then, slim down. Any lost muscle gains won't be as noticeable. Never be fooled by bulky people who slim down. Take it from the resident skinny guy.
Imagine how I feel at 147 and 6'1, I need to bulk, but I'm worried that I'll never slim down that fat. But. I probably will. I want to get up to 165 for sure.
@@konsigaming4844 i did go to a doctor, a couple months i was actually at 15% but decided i had to put on some pounds and raised my calorie intake by a significant margin for about a month, i was up at 19% body fat then, now i am back down
Konsi Gaming I would recommend getting a good set of calipers. Those are a LOT more accurate than the scales and stuff and can get results within 1% of your actual body fat range. Try the accumeasure ones, I used those and got no joke the exact same results after I went to get professionally checked
That’s actually makes me feel good. My goal is 180. I started at 218 when I started doing my nutrition store scale tracking. I’ve been losing on average 2.33lbs per week and thinking I want to do more and introduce cardio because well I’ve been doing is high volume weights along with intermittent fasting. I wanted to lose 3.5 per week but if I’m doing good then hell maybe 2.5 wouldn’t be bad.
Curious how you ended up. I was 210lbs when I started @ 5'9" I am 40 days in with my fitness pal tracking calories. I bumped it from a lbs a week to 2 lbs a week. 40 days in and I'm down almost 12 lbs. But I stalled out for about a week. I am trying hard to count every possible calorie and overestimating certain foods now. To really male sure I am in a deficit. I noticed the walking trackers and exercise calorie burners. Were giving me exaggerated numbers. Hope you got to your goal and have kept it off.
@@I_like_turtles_67 how is your weight loss going? I started 2021 at 285 pounds (5'5 inches tall) and started 2022 at 185 pounds looking to get down to 170 now myself
@@Mexicanmike87 Funny. So I'm close to 60 days in and hit my first weight stall two weeks ago. My weight actually went up a little. ( Went from 193.4 to 196.3 for about a week lol ) I think it could partially be body recomp. So I'm just grinding it out. Energy is great. I added a couple ounces of 100 cranberry juice in the AM. Along with my dinner. I'm using my fitness pal. ( free version) I've heard the calories are not very accurate. But I try and eat very close to the same amount of food everyday. Their suggested calories is 1515 for my 2lbs per week goal. I walk a decent amount everyday too. So my total calories taken is closer to 1700 daily. It took me 20 years to gain the fat. I can't expect to have a 6pack again in a few months of eating clean lol.
@@I_like_turtles_67 i would just say keep tracking your calories in and increase youf calories out, walking for me was my main form of cardio and now i just make it a habit to walk 10,000+ steps a day
What about the initial glycogen/water weight you usually lose in the first week or so? That's a good couple of pounds on top of the other calculations.
Once you get back to eating normal, you will get that water weight back. So i would diet down a bit more once you have reached your ''final body weight''.
Kibs Kibs that is not true though. The loss of water weight comes of the fact that you will have way less glycogen and sodium in your body. (One glycogen molecule "binds" to three water molecule). When you start eating again, your glycogen (and sodium) levels will raise back to normal, and you will gain the water weight back. The reason athletes drink a lot of water is usyally for show prepping, and is only a week before competition.
This video is the sole reason I ended up getting lean. I was just dieting then stopping because I was getting smaller but not leaner because I wouldn't wait through the shitty period. Thanks Igor. You got me diced
from the examples shown I'm about 83%
Same
Damn😅
Sucks for you
What's up bro hows the new house in Norfolk treating ya ?
Wtf how 😂🤣
Him: it will take you 3 and a half to 4 months to get 13% of bodyfat...
My Mom suddenly becoming a 5 star chef in my house...
Lmao goodbye sixpack
Exactly ☹️☹️
guts pfp respect
@@gangrenekills1281 thank You bruh!...
Lmao
Why is this so fun to talk about. I can't be the only one obsessed with learning more about this.
Jade Escobar because it’s realistic, and very positive, really shows what is possible
Jade Escobar nope I’m binge watching and reading a lot for like the past 4 years since I’ve started lifting and I really enjoy learning about it
What makes it exciting is I’m the lowest weight Ive ever been (from 280 to 215 and counting) and these videos prepare me for what’s to come!
Bruhhh I’ve been watching health and fitness videos all the time now lol. I’ve lost like 8 pounds in 2 weeks, it’s honestly a hobby at this point
I am too buddy me too
In all of his bodyfat percentage stages, he still has lots and lots of muscle.
Thats why you 20% bodyfat guys look NOTHING like his 20% bodyfat
Exactly
Weight matters such as same weight and same body fat % doesn't mean same muscle amount because maybe he is skinny and longer so has less muscle also body fat but because of height weight same and becquse of skiny low body fat rate but also less muscle. For example same weight and body fat rate doesnt mean two people has same biceps size or arm. So he is muscular at 20% body fat rate
@@stevehalland2133 Your not gonna lose that much muscle...
Assuming u have sum^
@@9994L-g3k wdym?
Came with 25% of bodyfat and left with a master in mathematics 😌
Lmfao
Surrreee
It's 6th grade maths.
Stonks
It’s like when your going to the beach but you wanna look good
2:45 at 20% body fat.
“ this is somewhat a standard American male”
Me: yo sure bout that bruh?
I’m 10 percent body fat on off days during wrestling season I’m about 7-8 percent
John cena: Are you sure about that?
Yeah he's actually pretty fat there. If you can imagine the body without muscle he is for sure fat.
That is the standard American. The standard American is pretty fat so ya.
@@MemoMontoya2005 no way that is 20% , lol he is wrong like 5% wrong
I love my abs...that's why I must protect them with a layer of fat
ANNOYING LOBSTER lmaoooooooo
man really
Can u stfu
Imagine stealing this comment
old joke pleaseeee stop using that
Got to say, calculated this a few months ago on a fat % of 20.2. Would be around 12% on the 26th of May 2022. Last checkup with coach on 7th of May 2022 coming in at 12.6%. So is roughly accurate (in my case). 10% would be 11th of June ! Let's keep it up !
Have you gotten to 11%
i think he died @@CineGui
Yup. Below 16% is very unhealthy to maintain. Recommended for competition only for short times.
This dude looks like he could play Superman/Clark Kent in a movie.
He definitely talks like Clark. With some voice coaching he could def pull off superman also
bcs2em he looks like the guy who did Superman 2006 which is also on the Arrow show (forgot the actor’s name)
@@Usario321 I had the same thought :D
E O I think you’re referring to Brandon Routh.
@@Usario321 He looks more like the original Superman in 1978 movie - like.. very very similar.
so if you're not good at math you can't get a six pack ...
I'm an electrical engineer and still don't have one 🤣🤣🤣🤣
Edit: I have one now 💪
Pretty sure you ask the store clerk to point out which one is the six pack, make sure you are of age.
😂😂
Frl tho
Oof
200 pound guy loses 1 pound per week, in less than 4 years he'll vanish out of existence
Mada fakka that's funny
winterhell actually there are 52 weeks in a year 4 years= 52x4= 208
2000 divided by 208= 9.615
Kai Dawkins bruh your math is wonky 😂😂😂
@@notasimplesponge Your math wrong. Its 200/208
@@notasimplesponge Where did the 2000 come from lol
I started with 32% body fat 13 months later I am now 16.7%. Still a long way to go
Amazing
How are you doing now?😊
@@CineGui doing great, went back up to 17% body fat but now I’m at 185 lbs. added lots of muscle. Continuing to bulk before cutting for my first body building competition
@@williambelchoff2992 say no to roids
@@backstabber3537 Tren is your friend :)
Him: looking like a superhero at 20%
Me: looking like a molten ice cream at 20%
Assa Darlingtoni all about that muscle bruh
Clumpy he’s probably not 20% than huh, maybe more like 30
Jake Paul yeah lol
@@shinren_ LOL what
@@user-px1cr6fu5l a well built guy with 20% bf looks a lot different to a guy that doesn't workout with 20% bf.
If his 20% bf was average American male, then this world would be so much healthier
Inert Potato salad I searched it up, its actually 18-25 percent.
It depends on the site, the highest was actually 40. Not everyone is obese though
But he had a lot of muscle which made him look fitter. If he didn't have any muscle he would look pretty close to an American male
Facts
Facts
He also said "young male", so probably early 20s males.
I'd be satisfied to just be his "before"
Good News i know right ;(
You say that but you wouldn't you would want to be a unrealistic body fat that you will never be able to achieve and it will make you always hate tour body
@@imortalkiwi9300 I am SOOOOO glad you know me better than I know myself! Thank you for your wise and insightful words! You are right, I should stop trying to accomplish my goals. Thank you for saving me from myself!
@@GoodNews-px2im you know what your right
@@imortalkiwi9300 Lol
That lean body mass aspect is super important, in my opinion. In the past, I have been as low as 155 without even an inkling of a six pack because I lost weight so fast due to my run workload(on active duty in the army). Now as I lose weight, my goal is to retain as much muscle mass and lose weight slowly. I’d like to be sub 10% at around 160, but I realize it might be realistically lower.
Good luck! And keep it up! 💪
Standard American male?? More like captain america
Lol
Lmao
I can't believe I watched the whole 15 minutes of the video without skipping anything ! you have a very good style.
He's just speaking the truth
Agreed
methedemon ... i know right i actually clicked thinking it was a 5 min video .. to find out i watched 15 mins without realising!!!
I just drank a 6-pack, how long till it shows up on my belly? Am I doing this right?!
I used to say “who needs a six pack when I got the whole barrel”
Funny
😂😂
Lol goonies
That pic matches well 😂
It's also a genetics thing. At 20 percent my abs are at the 15 percent in this video. But my back fat is alot higher then yours.
I'm at 23% and my Abs are like his 15% and I'm an Endomorph. 😁
I'm opposite most of my fat is the front and back looks 5% less fat
I'm extremely lucky, I get to choose between a 'fat' ass or abs. Only if I get a pump in my abs when I'm on the 'high' end (around 20bmi) it looks a bit shit. Most guys who go after me want me to gain like 20kg though, I mean I freaking love the 20% from the video so I get it, but I'd never ask a guy to not go for his dream physique and feel amazing. :/
My abs look like his 10% and I’m at 7% bf,but my arms and shoulders have a lot more vascularity than his.
My abs shown at 15% body fat 53kg then I gained 10kg
I like the 14-17 percent range, still Looking jacked in clothing & still see a light touch of abs when you’re shirtless.
Yeah same man I think that what going for
Me too. I'm not even flexing that hard, and they still show some. I can at least see a clear shape.
You might look jacked with that range if you've been doing some training or have an athletic background, I'm currently in that range and let me tell you, I don't look like him (coming from fat to lean)
@@Mike3671 Muscle takes a lot longer to build than fat takes to burn bro, don't get discouraged.
Im 13-14% bf
Why is this in my recommended? Is UA-cam telling me something?
telling you to get off of your funky-m&ms-lays-potato-chips-eating-mushy-fat-looking-ass
Get yo fat ass to start losing weight is what YT is saying
Get ripped bro
i like how other people under the same video figure you are fat by that logic they would have to be fat themselves :thinking:
They are telling you to eat more
This is one of, if not THE best fitness channel, in the industry, and there's a few IMO like jeffnippard's one, or Athlean-X.
I've been watching fitness youtubers for a long time and, I think you are on the top of it because of how good you explain, because you provide useful and applicable information. You've built an amazing Channel.
doesn't make him and his content any less awesome.
channels like this one give information in such a sound way. this is what the fitness community needs more of instead of channels that try to sell u dreams. thanks boss.
"Highway to the ABS" earned an instant like
Air brakes system?
Assisted brakingu shyshtemu
Antiblockiersystem
I envy all the 200 pound guys that don't have to do the math
Nathan Wright i read this comment just as that came on in the video hahah
according to my calculations i need to gain 1 lbs to lose 3 % bodyfat.
Granularity 😂
your 32 lbs ???
Guy Dray what?
@@obeseblakegriffin6096 I am pretty sure I tried to figure out your weight with math, but I think I had made a mistake.
@@guydray5958 i made a mistake back then it was solved!
I feel like my body refuses to go under 18%. It's like, "Nah brah, we need this fat, I'll eat those gains if you wanna diet tho."
more cardio and less calories then =)
Thats the road to losing muscle and it sucks, alternative would be steroids but thats not a good idea
Do hiits
My problem too. Too much muscle loss. BUT intermiting fasting, light cardio fasted, small meal before gym and big meal after and it works for me. I also dont eat at leaste one day a week, some times 2.
Start fasting broski!
This is one of the best, if not the best, videos I have ever seen on the six-pack topic. So much value and some entertainment, too! Love from Canada 🇨🇦
The guys is amazing!
Had to sub because you were actually informative instead of repeating the same content over and over.
so glad to see a fitness youtuber who actually say how it is in real life, 6 pack isnt everything., Gives the casual lifters like myself some sort of self-confidence about having muscles and not being stage ripped.
Watching your videos and Jeff Nippard’s videos is like taking online courses on fitness. You learn so much!
AND ATHLEANX
watching his videos without increasing play speed. he is fast i like it.
Check out athlean x too man. For real these 3 channels have been my saviours.
Christian Abdo lmaoo forgot about the Goat, my bad of course
But it's not all just about being fit and strong though right? It needs to be balanced with some intellect and wisdom preferably conveyed in a eloquent way. For that you go to hodgetwins.
lol. i followed the same channel
this easily the MOST helpful video I've seen on this. No ridiculous timeframes "We'll get you that 6 pack in a month" bullshit. This is real number and I really appreciate the great video! Im about 3 years late, but thank you for walking me through this. Also, it does help that the example of 200lbs and 20% bodyfat is exactly what I am, so thank you for that!
you mean to tell me the program that promised me abs in a month with 2000 crunches daily is bs 😢
The truth is that you need to work out on a consistent basis if you want a lean body. There are no shortcuts.
I remember when I used to workout every single day, I felt like a different person.
Body fat slows you down mentally and physically.
Truth is majority of people have below average bodies, they are too lazy to exercise. 👍
I know this is an old comment but surely you just love working out right? Mentally, physically etc. I just can't imagine ever going back to not working out... I don't even have body goals, I just love how it feels.
@@esmee6308 I relate to that very well, If I can’t exercise I feel down in the dirt, so exercise becomes an addiction, I just wish I could see a difference sometimes but that won’t stop me either way
@@jlfournier47 My parents always bitch exercising is an addiction for me, but I can stop for as long as a good alternative is offered, like visiting my aunt and uncle. Can't say that about them and their social media for example...
also dieting
"the average person has below average body" not sure that's how averages work mate ahaha
4:35 bro almost spilled the beans
As in steroids?
Caught that too.....sttt
Lmao
XD
Brandon Carter slips up like that...all the damn time!!!!!
When one third of the summer has passed and you find out it will take 3 months for you to get a sixpack
Pourey Go thru wintah for next summah
Pourey R.I.P.
Pourey it's better to start now than later unless you don't have time then that's understandable
That’s how I got it. 3 months I believe
When you find out that summer has ended and it will take 3 months to get it
Exercises are fine but if you really want rock solid abs, you will need some diet too. IMO diet is the most important factor in bodybuilding and weightlifting. Personally, I followed a meal plan from a website dietarize, and after eight weeks I lost a lot of body-fat, and I even got six pack forming :D They also provide you with an home workout plan, grocery lists... Only donwside is that they don't have too many recipes yet.
What are the key things for a six pack ?
@@Alroytt CALORIE DEFICIT, 300 to 500 deficit is healthy, do that consistently
@@ganggang3873 oh nice thank you. I’ve been in a deficit for 2 months but still have belly fat. I am 70kg and eat between 1500 - 2000 calories a day. How many is maintenance calories or do I need to eat even less than that now ?
@@Alroytt just keep going! The body usually pulls fat from the face, chest, and arms first. Then it’ll pull from the belly. Hang in there!
No homo, but your the only UA-camr I actually enjoy teaching me a thing or two. You just have a great personality and know what you’re taking about.
Thanks Chizel, glad to hear it man!
How would that be considered gay in any way,shape or form? That's like me saying "no homo, but I like to eat bread". Lol
Possibly the most important UA-cam fitness video I’ve came across. A clear goal and looks so a achievable 😘
Your channel is SO underrated...
Your a 11 year old why tf are u here
Δεν βρισκω νικ bruh it does mean that you smarty pants
I think it is a good show to watch.
Homeboy cracked the code! Love it!
Hmmmm I thought I just wanted to look good on the beach, but I guess what I really want is the fractional approximation of pi / the cosign of the tangent multiplied by the diameter of the .......
I'm just going back to crunches
do they work? I've been trying for a week
@@christiansantamaria7233 best to mix it up with a lot of other exercises, and diet must be strict
@@christiansantamaria7233 Crunches don't work for fat loss no. Youd have to do a full listing program to get the hormone boost and add muscle which would raise your caloric needs and make you lose fat if you don't increase what you eat
Ouch did you really just say “cosign” ?
@@dylanr4854 😂😂😂ikr
"This is is the standar,american male"
Me with a tub of ice cream:surprised pikachu face
This actually helped me on how to go about setting a goal and what I need to do. Thank you superman
So motivating! I love real world math that brings me hope! 😂👍 Looking forward to crunching numbers and putting my projected AB reveal date on the mirror to look at every morning. Thank you!
Dude 301k?!?!? That is amazing! Congrats on 300k DUDE! Great video man! Takes around 5 weeks for my abs to come through and about 9 weeks to hit that "shredded" level. Depending on my motivations at the time lol
Chicyg very true man
Summary:
1.-Fat: 12 months
2.-Almost Fat: 10 months
3.-Skinny : 6 months
ofc you have to be dedicate to get this numbers.
Rpgamer 05x thanks man
I think skinny should be about 3 to 4 months to get a six pack.
How about for almost anorexic
Underrated comment btw
Thats the worst comment i've ever seen. You have no idea of building muscles/Bodybuilding please for Gods sake delete this comment ...
I'm skinny and 2 months in and I'm def motivated
Great video! This is exactly what I needed. I did the ambiguous method for the last 8 months. Lost about 22 pounds (and put on muscle). Now I’m going to try the direct method for the next 12 weeks to hit my current goal of another 9 pounds and a weight of 165. Thanks!
This dude can be the next super man he has the face and body 🦸♂️
Vitruvian-man.
he's like an henry cavil 0.1
he straight up looks better than henry cavill for the role he would legit be a great superman
@@lolickypeepee23xdd6 he doesnt have that look aesthethic tho, or even screen presence
But the face is very accurate @@ganggang3873
i'm really high and this is very confusing
Hahahaha
"unless you're on steriods, for those guys, Anything is possible!" the way he said that made me giggle
lol
Yeah but the reason we respect Vitruvian so much. Is he shows us what's possible. Without having to put any crap in your body. He is the best fitness guy on youtube.
Tis true, I'm making superman gains and slowly dropping bodyfat and I'm not even on a blast 😂
Yes it made me laugh too lol
im not fluent in english, and i pause every word that im not understand to google it, cause this information is too good.
I watched this video 2 years ago. Now I'm a lean, mean, mathematician with 6 pack abs.
I’m fat super Saiyan 🔥😂
lost lol it’s a joke bruh
SSJF
Pap2020 😂😂
I scrolled down to comment exactly this.
Andros Forever LOL
Make sure your goals are SMART
Specific
Measurable
Attainable
Realistic
Timely
First of all, great advice! Second of all, did you go to National Youth Leadership Training (NYLT) in Scouts?
@@tempomi760 maybe. Maybe I'm an eagle lol
@@Maximo665 Lol. I'm an Eagle too!
I managed to lose body fat but also gain 2kg in muscle
Eddie Shearman that’s good bro. Keep working at it.
Sweet dude. Good job!
What did you do?!?! Please help me I don't know how to lose weight and gain muscle, what did you do
@@musicnmore392 its just genetics sometimes... My gains have been coming in crazy lately, i barely have any body fat as i have always been a skinny person while still gaining muscle
aye 2kg in muscle stop trying to make friends on youtube bro
You know I’ve really been struggling with self esteem lately, not even so much in physique but overall, but the image at 2:37 really gives me a ton of hope. I’m 204 right now and I look very similar to you in that picture. You have no idea how much hope it gives me to achieve my goals of getting leaner and bigger. It makes it feel a lot more realistic
0:20 from white to black
*tan
Kuuly wow that went over your head
Go on Nathan lad
He had put the oil. It's probably before a competition.
Underrated comment
this video is themost beautiful thing i have ever seen on youtube, thanks igor
You know, I was like I won't skip the ad to help you out, but it was 3 minutes long, so sry bro
Zealous its ok dude there will be many other ads if you keep watching
channels get more revenue if people dont skip the ad? What if you click on the ad?
Ian Fassnacht “channels get more revenue if you dont skip the ad”
No my friend channels only get revenue if you dont skip the ads and if you click the ad thats instant revenue
wow.... why skip it? i just do other stuff, take a pee.. and back when the video start...
All you need to do is watch at least 30 seconds, and it will pay them.
This makes me feel better. I have good striations, hip flexors coming in. 5’8 152lbs. I was overweight and dieted down from 206lbs and maintained a while before dieting again. I encourage anyone who diets for the first time, to come back to maintain again, gain a little muscle and repeat. You will look better each time. I’m finally ready to shred up again having built some lean muscle. Thanks for the video. Weight training, walking and good diet 90/10 rule (John meadows rip) is what works for me.
Thanks for making me do math, Igor. Actually, this was very informative and I love how simple you make things using your sciency mind. As 50% of your female audience, I thank you.
I thought this would confuse me but the way you have explained it. It’s actually quite simple to work out a rough time line. 💪🏻
7:43 : “the people that do crazy amounts of cardio, congratulations, you might have lost 10 pounds of body fat, but also 10 pounds of muscle”
*Me, doing 10km walks every 3 days, losing 1 kilogram a week due to calorie deficit * : well congratulations to me, I’m fucked.
That's not a lot of cardio. Losing .5%-1% of your body' weight a week is healthy.
Walking saves the most amount of muscle as it's super low intensity, so you are doing good. But do add resistance training.
I lose pound per week when on deficit, I think that’s actually good, I used to lose 5kg in one week but it would also make me look very skinny, now I feel like I look properly but still losing weight, even though the process is slower, we shall keep it up and keep going
@@francescosbeatz8454 Yes, 1 pound/0.5kg a week is the best for losing weight(primarily fat).
U can lose body fat aswell as get muscle at the same time by exercises and Lifting weights. Food is Important too. U gotta watch some Videos tho im not an expert. And no you're not fucked
Finally a video that actually gave numbers and calculations! Thank you:)
i forget to tell u that ur videos r kinda amazing
This way of calculating fitness goal was like never before. Very useful, thank you!
I watched this video months ago and never really looked at it like this before. Awesome video!
On second viewing the math and white board part make a lot more sense. It was a lot to learn for me the first time.
This was tremendously helpful. Slightly tragic to know. I'm still 15 weeks away after losing all the way I did, but gives me hope that I'll actually have abs one day! Just gotta stick with it lol thank you!
eat 100% of the protein you need in the day... try to eat the carbs and fats but the proteion always must to be 100%. This way you keep your mass and still lose weight... remember, do exercises at least 3 times a week with high intensity
@@Aggrobiscuit the guy literally says not to eat fats and its good advice? U won't make it far cutting out the fats, all the mechanisms that run your body depend on it, not to mention the starving feeling u get without it......so much wrong with the orginal statement
@nodnarb has been debunked ages ago - ask jeff cavalier :D
@@easley421 wait, where did OP say that you should cut out fats when cutting?
@@blomblegle shut up nerd
Jon Jones's Dealer finally someone who understands that the governments brainwashed ways of telling people fat is bad for you is completely misleading and false information😁, your body is much more effective when burning fat for fuel and that is how it is designed! Someone won the Nobel prize back in the early 1900’s for discovering the cure/prevention for cancer and that was by doing the ketogenic diet! Carbs are what everyone’s cancer cells feed from so all the while you are on keto, you are starving your cancer cells! Don’t know why I wrote a fat old paragraph right here but... oh well😂
Great video man! I'm more on the 200lbs side and currently dieting for the 6 pack. The thing is, I like my size. It's the mid section region that I have a problem with. I'm currently dieting but this video is great because I dont think I want to get down to competition weight...like you say, unsustainable! This video gives me confidence to know that even without 10% BF I still look good and like I'm in shape...THANK YOU!
8:24 sorry for entering the room
Lol
XD
this finally got me to know what my goal is and the realistic timeline. THANK YOU SO MUCH
I’ve been using Hybrid 5 since the day it came out. Gained 15 lbs of muscle in 6 months now time to get shredded!
Shaurya Kumar That’s friggen awesome bro nice job!!
what is Hybrid 5?
JareDon his program bro
I see, thanks man
More like 15 lbs of weight, with at least half being from lard.
It doesn't matter if I lose 30 lbs of muscle during cut, what matter is how I retain my Calf mass during that period.
Props to your Johnny-Bravo-satyrical approach to flexing. I'll take that over a guy who means and takes himself oh-so- serious any time.
In reference to the video you did about what is attractive to women, I found your 18-20% body fat range the most appealing. Though I think a big contributor is the shoulders that are big and well defined. It balances out everything else
That's nice to know that there are people who like men with average body fat percentage.
Sadly on averge from a few studies and some videos I've watched, women find the athletic 14-16% body fat most appealing, especially if you are a person that shows more abs at 14-16% as some people store less fat in their stomachs than others, while more in other areas like the shoulders, legs and back.
@@rattlehead999 how is that sad lmaoo. Just work for it if you want girls to like you.
@@Crew7340 I'm usually 15-16% and now when bulking 18-20% and am literally starting a cut tomorrow.
10~13 is the best body shape
no not really. But you can keep lying to yourself
@@Christs_Apologet I think attractiveness is at its peak around 10-13%
Peak is at
5:36 I was like " Eeeyyyyy, it's AthleanX Jeff. " Then later on, i realized that it's not Jeff.
😂😂
I thik you mean JEFF CAVELEIR ATHLEAN X DOT COM
This video was awesome. Instructive, funny, and the perfect boost of motivation. Subscribed 👌🏻
I usually don't comment on any videos, but you taught me a lot. Thank you so much. Subscribed to your channel. Love from India.
Yeah, I'm 6% bodyfat but I don't have visible abs. I'm about 1.87m tall and weight somewhere around 64 kg. I used to train a lot, but I didn't see any effects after months of hard training and I gave up. Predictabely the calorie intake was too low. Shit, I'm scared of getting fatter. Right now I have a lot of loose skin on my belly and I'm genuinely sad. Wish you guys don't have such issues, most people don't. If you read up to this moment, thank you. I don't really have much people to talk about it. Have a nice day
Bro its cause your lack of muscle mass then, because isnt 6% abs naturally
Remember when your school teacher said you'd need math? She was right.
Senseless Nonsense this is lowclass of the lowclass of the lowclass of maths
still doing meth when I miss my class...math, sorry
@@nobodyhere2954 lol
I gave up after grade 6. I have no idea how to do that math and don’t want to I mean. I have a little idea. But not enough to do it without a calculator
"fat super saiyan"..power lifters came to mind for some reason lmao
What a great video! This is a question I've been wondering now for months and couldn't find a decent set of formulas. I feel so lucky I stumbled upon your channel!
This only works for advanced individuals. For newbies with less than 4 month Exp it's body recomposition. I'm lifting since 4 months. Started out with 155 lbs and still at 155lbs. But i look much more muscular and leaner. So i dont know where does that formula applies for me.
I'm the same atm, I've lifted before tho. about 6 months on and off, now fulltime and the weight has only dropped 2kg but body composition is much better.
Dude are you me lol? I didn't go much into detail but like you I did like 5 months on and off before in college. Now after an year since 3 months I'm going HAM at it. My macros are accurate and workout is as intense as it should be. I'm going textbook body recomposition. I was hoping where this video could benefit guys like us but looks like it doesn't answer how long it takes for us to get from 20% bf to 13% bf while maintaining lean muscle mass.
it would take the same amount of time like everyone else, regarding muscle mass, unless you guys have finished your newbie gains, you will loose a lil bit of muscle when you cut down, but since your target is 13% the loss of muscle will be pretty much negligible, though loss of muscle becomes more apparent when you go down sub 11% b.f . so 12 weeks minimum at 1lbs/week should be enough. if the lbs aint going down but your conditioning is getting better then you are still in the recomp phase.
Samuel Broke That's whats happening since I started, my lbs are dead constant. The day they start dipping I'll know my bmr has increased and I'd need to up my calories and lift heavier. I'm loving these gains tho 😁 would suck to be in a calorific surplus since eating in a lean bulk becomes difficult. I'm already eating so much damn chicken.
Enjoy your newbie gains while they last man! That part is the best, because you basically see your body improve on a week to week basis, and its amazing.
13-10% is really what I’m going for
I stay preferably around 13-14% bf. Any higher and i kind of look fat, even lower than 13 and i can't perform in the gym.
I'm the same way.
I think ur skinny fat. U should build up a muscle base first. Dont take this to serious im not an expert.
StreamlineNoctis that is an old pic.
Im hovering around 15% now. Still going its getting hard but i noticed great change last night. Helps keep you motivated bro! But yeah my workouts are starting to get to me 😅
ForGiggles if you perform at a lower bf% you probably are eating less so you have less energy.
1. Cut the coffee house and creamer for puroast with coconut milk. Sweeten with stevia. Right there youre cutting into your bodyfat daily. Coconut milk has mtc oil which puts the body into ketosis..burns fat...just that one switch (compared to coffee with cream and sugar) is getting me cut already as it is a small but daily habitual shift in the right direction.
2. Jog + calisthenics
3. Digestive enzyms
I always thought dieting is expensive and 'healthy' food costs a lot. Little did I know. I got my diet plan from *Agoge Diet* and I was able to select foods that fit my budget.
Got my plan, looks good 👌
don't buy next level diet, it's a scam
Feb 2018 I had 24-25 ish BF (for some years like that). Then I started to workout seriously (I even had a bike accident during it and took 2 months rest but still keeping my diet). Last July 2018 I was like 11-12%, now (August) is around 10-ish I reckon and my abs definitely popping out. Just eat clean and have consistent workouts, you'll get there eventually. I do lots of HIIT cardio&running on the first 2-3 months btw.
stanislausxx what kind of hiit were you doing. I’m trying to change mine up the stair master gets boring and it doesn’t feel like that much of a challenge anymore
Do some HIIT variations bro. You can have:
1. HIIT running: total only max 25-30 mins, but if you have lots of sprints session within it, you can burn over 400-500 cal (thats over 6 km steady running if you compare it).
2. Burpees (classic / explosive), mountain climbers, knees to chest, kick sits, in&outs, jumping jacks, high knees, etc. All keep in 45-60 sec, and 2-3 sets during your cardio day.
3. Rope jumping (this is one of the best cardio too, and it doesnt take too much impact on your legs as in HIIT running). Couple mins does the trick. 5 mins jumping is def crazyy intense.
4. Swimming perhaps if youre into it? I occasionally do it (public pool), but rarely, due to I prefer keeping things simple&faster (much more efficient&convenient doing the above in gym/house/street).
The key is your intensity and consistency. Pick one(s) you're able to be consistent and challenge you. I used to be very suck doing burpees can only finish it under 1 min, now I'm getting the hang of it, usually I do explosively and over 1 minute, really challenging my breath and my body.
Hey did u have any type of weight workout?
I do both gym and Calisthenics, doing HIIT/medium distance run too once a week. Depends on my body condition (soreness) or sometimes mood.
Rule of thumb if you BOTH (or either) want to lose fat and build more muscle mass, do compound workouts, they're very effective. Both gym and Calisthenics provide it, we just have to creative and not afraid to always learn something new and try to master them over time.
Hi there
Can you give me a tip ?
I started doing pure cardio (walking+running) for like 2 months (4 days a week @ 30 - 40 mins each session). Now I do weight lifting and abs excersices for 4 days a week. But now these take too much time (like 2 hours) so I don't have time to do cardio anymore. What is a good balance between these three and how often a week is recommended ?
2 major things.
1: Height definitely makes a difference here. Body proportion and even genetics (body type, e.g. smaller frame) is important to note. I'm about 180 pounds but I look skinny because I'm about 6 feet. When I used to weigh 165, people thought I was super skinny.
2: muscle comes in to play. If you haven't grown a lot of muscle like him, it goes beyond losing fat and training. In fact, you may weaken your muscles as you over burn calories. You may have to bulk a bit to build muscle then slim down.
I think that's the case for me. I have kinda scuplted abs, but I know if I were to slim down, I would look flat.
My non expert opinion is to bulk a bit to get the muscle first. Then, slim down. Any lost muscle gains won't be as noticeable. Never be fooled by bulky people who slim down. Take it from the resident skinny guy.
Imagine how I feel at 147 and 6'1, I need to bulk, but I'm worried that I'll never slim down that fat. But. I probably will. I want to get up to 165 for sure.
I’m really starting to like this guy. Straight shooter, no BS and gets to the point.
how much weight should I be losing so Ik he said 1.5 but wouldent this number change as you get lender i’m around 14% percent Goal is 10% percent
i have 17% and coronavirus is taking over, so i got some time, i want to go down to 12% by summer
edit: thanks for the likes!:)
facts
Guillaume Loinard how can one calculate that without going to a doctor ?
@@konsigaming4844 i did go to a doctor, a couple months i was actually at 15% but decided i had to put on some pounds and raised my calorie intake by a significant margin for about a month, i was up at 19% body fat then, now i am back down
Konsi Gaming I would recommend getting a good set of calipers. Those are a LOT more accurate than the scales and stuff and can get results within 1% of your actual body fat range. Try the accumeasure ones, I used those and got no joke the exact same results after I went to get professionally checked
Good luck!
That’s actually makes me feel good. My goal is 180. I started at 218 when I started doing my nutrition store scale tracking. I’ve been losing on average 2.33lbs per week and thinking I want to do more and introduce cardio because well I’ve been doing is high volume weights along with intermittent fasting. I wanted to lose 3.5 per week but if I’m doing good then hell maybe 2.5 wouldn’t be bad.
Curious how you ended up.
I was 210lbs when I started @ 5'9"
I am 40 days in with my fitness pal tracking calories. I bumped it from a lbs a week to 2 lbs a week.
40 days in and I'm down almost 12 lbs. But I stalled out for about a week. I am trying hard to count every possible calorie and overestimating certain foods now. To really male sure I am in a deficit.
I noticed the walking trackers and exercise calorie burners. Were giving me exaggerated numbers.
Hope you got to your goal and have kept it off.
@@I_like_turtles_67 how is your weight loss going? I started 2021 at 285 pounds (5'5 inches tall) and started 2022 at 185 pounds looking to get down to 170 now myself
@@Mexicanmike87 Funny. So I'm close to 60 days in and hit my first weight stall two weeks ago. My weight actually went up a little. ( Went from 193.4 to 196.3 for about a week lol ) I think it could partially be body recomp. So I'm just grinding it out. Energy is great.
I added a couple ounces of 100 cranberry juice in the AM. Along with my dinner.
I'm using my fitness pal. ( free version) I've heard the calories are not very accurate. But I try and eat very close to the same amount of food everyday. Their suggested calories is 1515 for my 2lbs per week goal. I walk a decent amount everyday too. So my total calories taken is closer to 1700 daily. It took me 20 years to gain the fat. I can't expect to have a 6pack again in a few months of eating clean lol.
@@I_like_turtles_67 i would just say keep tracking your calories in and increase youf calories out, walking for me was my main form of cardio and now i just make it a habit to walk 10,000+ steps a day
What about the initial glycogen/water weight you usually lose in the first week or so? That's a good couple of pounds on top of the other calculations.
Once you get back to eating normal, you will get that water weight back. So i would diet down a bit more once you have reached your ''final body weight''.
Amin if you are consistenly drinkin water, that weight won’t come back. Why athletes don’t gain it back when cutting
Kibs Kibs that is not true though. The loss of water weight comes of the fact that you will have way less glycogen and sodium in your body. (One glycogen molecule "binds" to three water molecule). When you start eating again, your glycogen (and sodium) levels will raise back to normal, and you will gain the water weight back. The reason athletes drink a lot of water is usyally for show prepping, and is only a week before competition.
This video is the sole reason I ended up getting lean. I was just dieting then stopping because I was getting smaller but not leaner because I wouldn't wait through the shitty period. Thanks Igor. You got me diced
man this guy has a superhero face could use him as referance for shazam lol
I thought he looked a bit like Superman.
Superman or Hal Jordan GL
Yea, like a gayish Superman. No offense
Cross between Ray Palmer (Brandon Routh) and Athlean-X (Jeff Cavaliere)
Or tinder
What is up brah? Never clicked off of an another video this fast bro!
Congrats on 300k.
He’s the most humble and handsome guy on social media.